general warmup (15 minutes)

alternating front swings x 50 reps

barbarian lateral walking lunges x 100 feet

alternating side swing halos x 20 reps

double club angle press x 12 reps

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 7/7 reps x 5 sets

conditioning/accessory work (2 rounds)

supine helicopters x 15/15 reps

double club pause front cleans x 10 reps